Handstand Canes with Adjustable Width

Handstand canes are a great way to try something new with your handstand training. They are a little bit easier to balance on because you can move them under you. They promote trying harder to not fall, let you try new moves (presses, negatives, crocodile transfers etc) and the most important one, just look cool to show off on.

I wanted a set that has adjustable width so I can make them wider for doing dip exercises as well as handstands in the narrower position. They can also be disassembled to fit inside a 20L bike pannier (just about).

These were made from a 2.4 metre length of 6 x 1 (15cm x 1cm) planed wood. Apologies, we mix and match units in the UK, especially with DIY…..

The blocks for the hands are 3.5 x 5 x 2 inch

The blocks are attached to the base via 1 inch wide threaded pipe and 2 flanges for each cane. I have used 30cm long pipe.

Block spacings: I like to have my hands about 38cm apart, which is roughly my shoulder width. These canes can go from 35.5 to 50 cm apart. Beginners might want them a bit wider but as the shoulders get stronger and more flexible you should aim to bring them closer towards shoulder width for better handstand alignment. Wider is easier for bend arm pressing however.

My pipe and flanges are not very well machined, so I needed a pipe wrench get them to screw together. They are essentially permanently stuck together now. Its easier to just unscrew the whole flange for transport

Lots of T nuts, and a mixture of whatever hex head bolts I had lying around. The 3 holes that do not have T nuts are not needed, and not shown on the CAD diagram below

Click to enlarge

Alternative Adjustable Base

An older version I just used a 60cm wide base piece and drilled multiple holes. This works well, but doesn’t fit in a pannier or most backpacks. With the canes on the outermost widest hole spacings it works well for dips, but isn’t quite as stable when trying one arm stuff because there isn’t much lateral support. A 75 cm wide base would have likely been a better choice. As mentioned above, I like my blocks about 38cm apart, so I recommend hole spacings that go from around 35 to 50 cm wide to accommodate a wide variety of people.